How to Choose the Right Protein Powder for You

 

Protein powder should be simple, but the supplement industry has made it anything but. With dozens of types, misleading labels, and marketing designed to confuse, most women end up buying something that does not work for their body, their goals, or their digestion, and then blaming themselves when it does not feel right.

In this episode of Embrace Your Real, I cut through all of it and give you a clear, practical guide to understanding what every main type of protein powder actually does, how to read a label without getting tricked, and how to figure out which one is the right fit for you. I also get into why bloating from protein powder is almost never about the protein itself, what collagen is actually missing that makes it an incomplete protein source, and why the best protein powder is simply the one you will actually use consistently.

What's Discussed:

  • Why protein powder causes so much unnecessary confusion and what this episode will clear up

  • What protein powder actually is and the one reason it exists

  • Whey concentrate, what it is, who it is for, and why it is the most straightforward starting point

  • Whey isolate, how it differs from concentrate, and why bloating may not be about the whey at all

  • Casein, why it digests differently, and when it actually makes sense to use it

  • Plant based protein, why pea and rice combined gives you a more complete profile, and what to watch on the label

  • Egg white protein, why it is having a moment, and who it works best for

  • Bone broth protein, what it actually supports, and why it is not a primary protein source

  • Collagen, what it is missing, and why it cannot replace a complete protein source

  • How to read a label without getting tricked, what to look for and what to avoid

  • The trial and error reality and how to figure out what actually works for your body

If you want clarity on how to calculate and hit your daily protein target in a way that actually works for your real life, check out Macro Counting Made Simple at macrocountingmadesimple.com 

And if you want your training structured so your nutrition and recovery are always working together, head to movementwithjulie.com to get started inside the Movement With Julie app.

If you loved this episode, you'll also love: 325: Why You Need Protein to Build the Body You Want. And once you know why, Episode 371: 8 High Protein Recipes for Hitting Your Macros will give you the practical tools to actually hit your target every day.

If you want more from me, be sure to check out… 

Transcript

(0:00) Hey there, beautiful human. You're listening to Embrace Your Real with me, Julie Ledbetter, (0:06) a podcast where I empower you to just be you. With each episode, I give you a dose of real talk (0:11) and actionable advice for building your confidence, honoring your body, and unconditionally loving your (0:17) authentic self.

Stay tuned if you're ready to Embrace Your Real. Let's get it. Let's go.

(0:28) Hello and welcome back to another episode on Embrace Your Real podcast. I'm so glad that you're (0:33) here today because we're getting into something that I know causes so much unnecessary stress, (0:38) and I really want to simplify it for you. You know that you need to eat more protein.

You (0:42) hear that everywhere. Protein, protein, protein. You know it's important.

You try to hit your goals, (0:47) but every time you go to actually buy a protein powder, you end up standing in the supplement (0:50) aisle or just on Amazon, like doom scrolling at midnight. More confused than when you started. (0:56) Way isolate, way concentrate, casein, plant-based, egg white, collagen, bone broth, (1:02) more likely than not, you've just spent a lot of money on protein powder that you don't even like.

(1:07) Every single label sounds like it's the best, most effective, most groundbreaking thing on the (1:11) market, and you're just standing there thinking like, which one is actually right for me? This is (1:16) so confusing, right? And so that's why in today's episode, we're really going to be trying (1:20) to cut through all of it. No marketing fluff, no overwhelming science, just a clear practical (1:24) guide to understanding what the main types of protein powder actually are, how to read a (1:29) label without getting tricked, and how to figure out which one actually works for you and your (1:34) body and your goals. So what I want you walking away from in today's episode is how to know the (1:40) difference between every main type of protein powder on the market and what each one actually (1:45) is good for.

I also want you to know how to read a label so that you actually understand (1:48) what you're buying. And lastly, I want you to have a clear starting point for figuring out (1:53) which one works best for you because there's no one-size-fits-all answer here, but I do (1:57) want to help you find yours. Before we dive in, though, I want to share this review.

She gave a (2:03) five-star review and said, Julie, where were you when I was 20? Learning to talk lol. As a woman who (2:10) just turned 60, I've done various fitness programs on and off since college. I have learned so much (2:15) from this podcast.

I have listened to all of them, and there's always something that makes me think, (2:19) oh, that makes so much more sense. I love that Julie gives you the honest truth and no (2:24) gimmick and encourage listeners to search out information and do what's right for their season (2:29) of life. Added bonus is your faith.

So if you are not sure, just listen and you will not regret it. (2:34) Bless you. I'm so grateful.

Thank you so much for taking time out of your day to send in this (2:39) review. I'm so grateful, whether you are 10 and listening to this podcast or you're 20 and (2:45) you're listening to this podcast or you're 60 or you're 70 or you're 80, I genuinely appreciate (2:50) every single one of you guys just tuning in. It really does mean the world to me.

And I love (2:55) hearing these stories. I genuinely love hearing these stories. So thank you in advance for doing (3:00) that.

If you haven't scootched over to Apple podcast, or maybe you haven't left a review, (3:04) let's say in a couple of years, I would love for you to leave an updated review, (3:08) maybe a specific episode that has helped you in the last couple of months, (3:11) or just the podcast in general and the season of your life that you're in now. (3:15) Because I guarantee where you were a few years ago when you left the review to where you are (3:19) now is probably a different season of life. So thank you.

Thank you. Thank you. I really (3:23) appreciate you guys.

Okay. Let's just dive right in. So before we get into the different types, (3:28) I kind of want to quickly set some context because I think there's a lot of confusion around (3:31) what protein powder actually is and what role it's supposed to play.

So protein powder is a (3:36) tool. That's it. Like it's not magic.

It's not a meal replacement. It's not something (3:40) that you have to use. It exists for one reason.

And that is to help you hit your daily (3:44) protein goal when your whole food alone isn't getting you there because let's be real eating (3:48) enough chicken or Greek yogurt or eggs every single day to hit a high protein target is (3:53) genuinely hard and protein powder just makes it easier. And so if you're counting macros, (3:57) those grams matter. Protein powder counts towards your daily protein intake, (4:01) just like any other food stores, which means that the powder that you choose (4:05) actually needs to be high in protein, like without a ton of hidden carbs or fat or (4:10) filler ingredients like padding out the label.

More on that in a minute, (4:14) but let's kind of talk about the types. So the first one is whey concentrate. So this (4:19) is the most common and the most affordable protein on the market for most women.

It's (4:23) a perfectly solid place to start. Whey concentrate comes from milk. It's fast absorbing.

(4:28) It has a strong amino acid profile that supports muscle building and recovery. And that makes it (4:33) a great option to reach for after a workout, regardless of whether your goal is building (4:38) muscle, losing fat, or just simply feeling stronger and more toned. (4:41) The type of protein powder you use matters much less than people think.

What actually (4:47) moves the needle is hitting your daily target consistently and whey concentrate can make that (4:51) easier. So for some women who don't have any sensitivity to lactose, this is a safe, (4:56) effective, straightforward option. There is one thing to be aware of though, (5:00) because it still does contain some lactose.

So women who are sensitive to dairy sometimes (5:05) notice bloating, digestive discomfort with whey concentrate. And if that's you, (5:10) I don't want you to write whey off entirely. Concentrate might be the issue, not whey (5:16) as a whole category, which kind of brings me to the next type of protein, which is whey isolate.

(5:22) So whey isolate is also derived from milk, but it's been processed further to remove most (5:28) of the lactose in fat. So what you're left with is a higher concentration of protein per serving (5:33) and something that's generally much better tolerated by women who have a mild dairy sensitivity. (5:39) But here's something really important that most people don't know.

If you're still bloating from (5:43) a whey isolate, it's not always the whey. A very common culprit is the sweetener used in the (5:48) formula. So artificial sweeteners like sucralose, sucralose, sorbitol, the sugar alcohols, (5:55) you'll see those listed with names ending in O-L on the label.

Those are all really (6:00) common, a really common cause of bloating and digestive issues. So before you decide on a (6:06) protein powder that doesn't work for you, I want you to check both the protein type and the (6:10) ingredient list. And the answer is usually in one of those two places.

Number three is casein. (6:16) So this is still dairy derived, but casein behaves very differently from whey in your (6:20) body where whey digest quickly, casein digest slowly. So it releases amino acids gradually (6:26) over several hours, which makes it especially useful taken before bed to support that overnight (6:33) muscle repair because it's going to keep you fuller for longer.

So it can be a great option (6:37) if you want a thicker, more filling shake. There is a trade-off though. Casein isn't the (6:41) best choice right after a workout when your body wants that fast absorbing protein.

So I want you (6:46) to think of it more of as a recovery satiation tool than a post-workout staple. So who is (6:52) casein actually for? Well, a great example is the woman who trains in the evening. So (6:56) she might use a white isolate right after her workout to get that fast observing protein (7:01) because her into her muscles quickly, but then have a casein shake right before bed that really (7:06) is going to allow that keep that recovery going overnight while she sleeps.

The two actually do (7:11) work well together for that reason. So casein isn't something that most women should rely on (7:18) or would rely on as their only protein powder, but as a complement to a faster digesting option, (7:23) it can be a really smart addition to the routine. Number four is plant-based protein.

So pea, rice, (7:29) hemp, soy, any of the blends. This is going to be a go-to for the women who are dairy-free, (7:34) vegan, just prefer to avoid animal products altogether. Of all the plant-based options, (7:39) pea protein is currently the most popular and the best researched.

It has a solid amino acid (7:44) profile and is generally easy on digestion. Rice protein on its own is lower in certain amino (7:51) acids, which is why most good plant-based powders combine that pea and the rice together to give (7:58) you more of a complete profile. One thing to watch closely if you're tracking macros is that plant-based (8:04) proteins often are higher in carbohydrates than whey.

And it can make more of a difference to (8:08) your daily numbers than you'd expect. So always check the label and log it accurately. And if (8:13) you're not sure what your macro targets are or how to track them at all in a way that doesn't feel (8:18) overwhelming, that's exactly why I created my Macrokinemide Simple Online Academy.

That's going (8:23) to walk you through exactly what you need. The link for that is in the show notes. Number five (8:28) is egg white protein.

So this one is having a real moment for sure, honestly. And for a good (8:34) reason, egg white protein is a dairy-free, very high in protein, low in both carbs and fats, (8:39) has an excellent amino acid profile. It does digest at a moderate pace, somewhere between fast (8:45) absorbing whey and slow digesting casein, which makes it a solid all-around option.

If you've (8:50) struggled with both whey and plant options, whether from digestion issues, taste, or just (8:56) not feeling great after, egg white protein is genuinely worth trying. It tends to perform (9:01) closer to whey than most plant-based options would without any of the dairy. Number six, (9:07) bone broth protein.

So bone broth protein has been growing in popularity, especially among women who (9:13) are thinking about their gut health and inflammation alongside of their fitness goals. It's made by (9:18) dehydrating bone broth into powder form, and it's naturally rich in collagen, compounds that (9:24) support that gut lining and joint health. Here's the honest truth.

Bone protein doesn't have the (9:30) same muscle building amino acid profile as whey or egg white. So it's not personally the best (9:36) standalone source for hitting your daily protein goals, but think about more of as a great (9:41) addition, right? Something to layer on top of a primary protein source if gut and joint support (9:47) is a priority for you. And last but not least, number seven, collagen peptide.

So I have to (9:51) include this one because so many women are using collagen as their main protein source, (9:55) and it's really important to understand what collagen actually is. So yes, it's a protein, (9:59) but it is not a complete protein. It's actually missing tryptophan, which is one of the (10:03) essential amino acids, which means it doesn't function the same way as whey or plant-based (10:08) when it comes to muscle building.

So collagen does have real well-researched benefits for your skin, (10:13) your hair, your nails, your joints. It's a wonderful thing to add to your routine, (10:17) but it should be a bonus on top of your primary protein source, not a replacement for it. (10:22) If you're counting macros and you're trying to hit a protein goal, (10:24) collagen alone isn't going to get you there in a complete protein source, like the same way (10:30) that a complete protein source will.

And so now that you kind of know the types, (10:33) let's talk about how to actually evaluate a product when you're standing there looking at it, right? (10:37) Because the marketing on the protein powder label is genuinely confusing. First, (10:43) I want you to check the protein grams per serving. So you want at least 20 to 25 grams (10:47) of protein per serving.

If it's lower than that, you're likely paying a lot for fillers. (10:52) Second, I want you to look at the ingredient list. So shorter is almost always better.

If you (11:00) are worth paying attention to, you'll want to see the protein source list first, (11:04) followed by a short list of recognizable ingredients. So, you know, natural sweeteners (11:09) like stevia, monk fruit, those are all fine. What you're watching out for are those artificial (11:14) sweeteners, added sugars, vegetable oils, a long list of fillers and thickeners that (11:19) you just don't recognize.

Third, look specifically for sweeteners that are known to cause bloating. (11:25) So sucralose, the potassium, sugar alcohols, anything adding in, O-L, like the sorbitol, (11:31) those are going to be common culprits. So if your stomach has ever reacted badly to a protein (11:37) powder, that's usually why.

So look for those artificial sweeteners and I guarantee you'll (11:42) probably find the ones again that end in those O-Ls and that is likely the culprit for your (11:48) stomach not having a great reaction to whatever you're drinking or using that protein powder for. (11:54) Fourth, I want you to watch for proprietary blends. So these are when companies list a blend (12:00) of ingredients with a total amount that they don't tell you how much of each individual ingredient (12:05) that is actually in there, right? It's kind of a way of hiding the fact that some ingredients (12:10) are present in tiny ineffective amounts.

And fifth, especially for those plant-based options, (12:15) I want you to check the carbohydrate content. So some plant-based powders can have up to (12:20) 15 to 20 grams of carbs per serving, which does add up quickly when you're tracking macros. (12:25) Not something to totally say, okay, well, I'm not going to have it at all, (12:28) but just something to keep in mind.

One more thing worth mentioning, especially if fat loss (12:33) is a part of your goal. Some protein powders, particularly ones marketed as mass gainers or (12:38) meal replacements are intentionally high in calories, carbohydrates, and added sugars (12:43) to help people gain weight. So if that's not your goal, it's really easy to accidentally buy (12:48) one of those things without realizing it.

And the label will tell you everything that you need (12:52) to know. A clean protein powder should have high protein, lower fat, low carbs, (12:57) minimal added sugars. If you're seeing like 40 or 50 grams of carbs per serving, (13:01) that powder was not designed for someone that is trying to lose weight or maintain weight.

(13:05) So put that back, right? That could be for your husband if he's in a muscle building (13:09) phase, but if you are not in a muscle building phase, definitely don't pick that one. (13:14) Here's the thing though, I really just want you to hear before we kind of wrap up. So (13:17) there's no universally perfect protein powder.

What works beautifully for your friend might (13:22) genuinely not work for you. And that doesn't mean that something is wrong with you. (13:26) Digestion really is personal.

Taste is personal. How your body responds to something, (13:31) whether it's a specific ingredient, that is personal. The best protein powder is the one (13:35) that you'll actually use consistently and doesn't cause you stomach issues full stop.

(13:39) Like if you can find one that you actually enjoy, does not taste like chalk, (13:44) and you don't have stomach issues from it, that is the one that you will likely stay most consistent (13:49) with. So when you try something new, I want you to give it at least a week before deciding (13:53) it doesn't work or it does work. Sometimes your gut just needs a little bit of time to adjust to (13:57) a new product.

And if you're experiencing that consistent issue with bloating, (14:02) stomach discomfort, feeling off, work through the checklist that we talked about. (14:06) Is it the protein type? Is it the sweetener? Is it the serving size? Is it the timing? (14:10) The answer is almost always in one of those four places. So don't let a bad experience with one (14:15) powder convince you that protein powder isn't for you.

It usually just means that that particular (14:20) formula wasn't the right fit. All right, let's bring this all home. Here's what we covered in (14:24) today's episode.

So protein powder is a tool to help you hit your daily protein goal. It's not (14:29) magic. It's not a meal replacement.

It's just a practical way to fill the gap when whole food (14:33) isn't enough. And we kind of walk through the main types. So whey concentrate, that's going (14:38) to be your most affordable starting point.

Whey isolate has more protein per serving with less (14:42) lactose. But if you're still bloating, check the sweeteners first. Casing, this is going (14:47) to be your slow digesting option for overnight recovery or staying fuller longer.

Plant-based (14:53) blends like pea or rice combined are great for dairy-free women. Just kind of watch the (14:57) carb count. Egg white protein, that's a strong dairy-free option that performs close to whey.

(15:03) Bone breath protein, this is a wonderful addition for gut and joint support, but not a primary (15:08) source. And last but not least, collagen is a great bonus for your skin, for your hair, (15:13) for your joints, but it's also not a complete protein and it should not be a substitute (15:19) for hitting your actual protein goal. I personally use collagen in addition to a whey isolate (15:25) in the morning time for my protein shake.

When reading the label, I want you to look (15:29) for at least 20 to 25 grams of protein per serving. I want you to look for a shorter (15:34) ingredient list, no problematic sweeteners, no proprietary blends. Keep an eye out on the (15:40) carb count, especially with the plant-based options.

And finally, I want you to give yourself (15:45) grace in the trial and error process, right? The right protein powder for you is out there. (15:49) It might just take a little bit of time experimenting to find it. And if this (15:53) episode just really got you thinking overall about protein, like how do I hit my goals more (15:57) strategically? I want to point you to my macro ketamine simple online academy, because knowing (16:03) your protein goal target and understanding how to hit it through whole food list first (16:08) and supplement second is exactly the kind of clarity that really does make everything else (16:13) click into place.

My macro ketamine simple online academy kind of walks you through how (16:16) to calculate your macros for your specific body, your specific goal, how to build your (16:22) meals that actually work for real life, and also how to use tools like protein powder strategically (16:28) without obsessing over every gram. So if you're ready to stop guessing and really start feeling (16:32) confident about your nutrition, the link for that is in the show notes, or you can go to (16:37) macrocountymeatsimple.com. And if this episode was helpful for you, I also think episode 371, (16:43) eight high protein recipes for hitting your macros, that's going to be a great companion (16:48) to everything that we talked about in today's episode. Also, if this episode helped you, (16:52) I just want to encourage you to share it with someone who needs it, maybe send it to a friend (16:56) who's always asking you which protein powder to buy, and let's get her some answers.

And if (17:00) you aren't already, make sure that you are following the show on either Apple Podcast (17:04) or Spotify so that you never miss an episode. It means the absolute world to me and our team (17:09) just kind of know how the podcast is helping you. So if you could scooch over and leave (17:13) a review, that would mean the world as well.

All right, that is all that I have for today's (17:17) episode. I love you so much. I mean it.

I'll talk to you in the next one. (17:28) All right, sister, that's all I got for you today, but I have two things that I need you to do. (17:34) First thing, if you're not already following me on the gram, be sure to do so Julie A. Leadbetter.

(17:39) Yes, it's with an A in the middle for that daily post-workout real talk, healthy tips and tricks, (17:45) and honest accountability to keep your mind and heart in check. The second thing, be sure to (17:50) subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me.

(17:56) It means the absolute world. And I'm going to leave you with one last thought. The most (18:00) beautiful women that I have met in my life are the ones who are completely confident and secure (18:06) in being authentically themselves.

Remember that beauty goes so much deeper than the surface. (18:12) So go out there and embrace your real because you're worth it.

 
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